(WXYZ) - When 2014 began almost four months ago, many people vowed to lose and manage their weight by eating right and exercising. In fact, losing weight is ranked as the #1 New Year’s resolution, yet it’s rare that most people we’re able to stick with a diet as planned because we’re often too hard on ourselves.
March is National Nutrition Month, and The Academy of Nutrition and Dietetics’ theme this year is “Enjoy the Taste of Eating Right,” meaning that the foods and beverages you enjoy are likely the ones that you will eat the most.
Registered dietitian Juklie Feldman stopped by Brodacast House to offer 7 Action News viewers a few easy food and beverage choices you can make to stay on track this year. They include:
Breakfast - already hard boiled and peeled eggs, easy oatmeal, almond milk
Lunch - salad, lentil or bean soup, fruit, cottage cheese, beverages
Snack - protein bar, newer Greek yogurts and hummus varieties, veggies, cocoa-dusted almonds
Dinner - pasta-less lasagna with zucchini subbed for noodles
For the Noodles:
· 6 large Zucchini, cut lengthwise into 1/8 inch strips1
For the Sauce:
· 1 large Onion, diced
· 2 cups Fresh or frozen broccoli
· 2 cups Fresh or frozen cauliflower
· 2 cups Fresh or frozen chopped spinach
· 1 25oz jar of spaghetti sauce
· 1 tbs garlic powder or 1 clove garlic, minced
· Pinch Salt and pepper, or to taste
· Optional Seasoning: 2 tbs of Italian Seasoning
For the Cheese Layer:
1 16oz container light ricotta cheese
1 cup Grated parmesan cheese
1 ½ cups Shredded mozzarella cheese
For the noodle layer: Preheat oven to 425 degrees. Spray a cookie sheet with non-stick cooking spray, arrange zucchini slices and season with salt and pepper. Bake zucchini slices for 5 minutes on each side, then remove from oven. Set zucchini slices aside and lower oven temperature to 375 degrees.
For the sauce layer: In a large non-stick skillet, add the veggies, seasonings, and the entire jar of spaghetti sauce. Simmer for about 10 minutes, (or until veggies are de-thawed/begin to soften), stirring occasionally.
For the cheese layer: Mix the ricotta and parmesan cheese together
Spray a 9×13 baking dish with non-stick cooking spray. Begin by spreading 1/3 of the sauce in the bottom of the pan.
Follow sauce with a layer of zucchini slices, followed by a layer of ricotta mixture. Repeat the layers until casserole dish is full.
Sprinkle the mozzarella evenly over the top. Cover with foil and bake at 375 degrees for 1 hour.
Remove foil and bake or broil another 5-10 minutes until cheese is browned. Remove from oven and let rest for about 10 minutes before slicing, and serve warm!